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Artículos con el tag "nutrition"

Optimizing Your Sleep!

Quality sleep should be the first priority when it comes to optimizing your health. I have received some questions from clients regarding sleep and wanted to answer them for you in order to help you improve and prioritize sleep on a daily basis. If you want to watch it on YouTube check it out here 🙂

1. Why do we need sleep?

Most experts believe that sleep is essential for our physical and mental health. During sleep, our bodies are able to rest and repair themselves, and our brains are able to consolidate memories and process information. Without adequate sleep, we are more likely to experience problems with concentration, mood, and overall physical health. In fact, chronic sleep deprivation has been linked to a number of serious health conditions, including obesity, heart disease, and type 2 diabetes. 

2. How much sleep do we need? 

The amount of sleep we need varies throughout our lives. Babies and young children, for example, need far more sleep than adults do. According to the National Sleep Foundation, infants aged four months and under should sleep around 16 to 18 hours per day, while school-aged children need between 9 and 11 hours. Adults, on the other hand, only require around 7 to 8 hours of sleep each night. However, this is just a general guideline. Some people naturally require more or less sleep than others. It’s also important to note that our sleep needs can change over time, depending on factors such as our age, health, and activity level. If you’re feeling rested and alert during the day, then you’re probably getting enough sleep. But if you’re constantly tired, it may be time to reassess your sleeping habits.

3. What are the consequences of not getting enough sleep?

Lack of sleep can have many negative consequences. It can lead to difficulty concentrating and making decisions, impaired memory and learning, accidents, and injuries. It can also contribute to moodiness, irritability, and depression. In addition, lack of sleep can cause or worsen health problems such as obesity, diabetes, high blood pressure, heart disease, and stroke. Furthermore, it can weaken the immune system and make it more difficult to fight off infections. Finally, research has shown that chronic lack of sleep can even shorten life expectancy. Clearly, getting enough rest is essential for physical and mental health.

4. How can I tell if I’m not getting enough sleep?

If you’re not sure how much sleep you need, pay attention to how you feel during the day. If you’re constantly tired, have difficulty concentrating, or find yourself getting irritable, it’s a sign that you’re not getting enough rest. Another way to tell if you’re not getting enough sleep is to pay attention to your energy levels. If you find yourself feeling sluggish during the day or having trouble staying awake, it’s a sign that you need to get more rest. Finally, check your sleeping habits. If you’re not going to bed at a consistent time or spending too much time in front of screens before bed, it can impact the quality of your sleep.

5. What are some common myths about sleep?

Although most people need between 7 and 8 hours of sleep a day, there are a lot of myths and misconceptions about optimizing sleep. For example, some people believe that they can train their bodies to function on less sleep. However, research has shown that it is not possible to adjust to sleeping fewer hours over time1. Another common myth is that alcohol helps you to fall asleep. While it may help you to feel drowsy, alcohol actually decreases the quality of your sleep and can lead to wakefulness during the night 2. Finally, many people believe that watching television before bed will help them to relax and fall asleep. However, the blue light emitted by screens can suppress melatonin production and make it more difficult to fall asleep3. Although there are many myths about sleep, the importance of getting enough rest is clear. 

1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737584/

2 https://www.ncbi.nlm.nih.gov/pubmed/12869250

3 https://www.ncbi.nlm.nih.gov/pubmed/25923561

6. How can I improve my sleep habits?

It is important to get enough sleep in order to function at your best during the day. However, many people have difficulty sleeping due to stress, anxiety, or other factors. If you are struggling to get a good night’s sleep, there are a few things you can do to improve your sleep habits.

First, make sure that your sleeping environment is conducive to relaxation. Make sure that your bed is comfortable and that your room is dark and quiet. If you have trouble falling asleep, try reading or listening to calm music before bed.

Secondly, establish a regular sleep schedule and stick to it as much as possible. Go to bed and wake up at the same time each day, even on weekends. This will help reset your body’s internal clock and make it easier to fall asleep at night.

Lastly, avoid caffeine and alcohol before bedtime. Both of these substances can interfere with sleep. If you must drink caffeine, do so earlier in the day. And if you are having trouble sleeping, avoid drinking alcohol for several nights in a row.

By following these tips, you can improve your sleep habits and get the restful night’s sleep you need.

7. What are some common sleep disorders?

According to the National Sleep Foundation, there are a variety of sleep disorders that can affect people of all ages. Insomnia is the most common sleep disorder, and it is characterized by difficulty falling asleep or staying asleep. People with insomnia may also experience fatigue, low energy levels, and difficulty concentrating during the day. Another common sleep disorder is sleep apnea, which is a condition in which a person’s breathing is interrupted during sleep. Sleep apnea can lead to loud snoring, restless nights, and daytime fatigue. Other sleep disorders include Narcolepsy, which is a condition characterized by excessive daytime sleepiness, and restless leg syndrome, which is a condition that causes an irresistible urge to move the legs. While these are some of the most common sleep disorders, there are many others that can impact a person’s ability to get a good night’s sleep.

8. What’s the perfect amount of time for a nap?

Though there is no definitive answer, most experts agree that the perfect length for a nap is between 20 and 30 minutes. Any shorter and you may not reap the full benefits of a power nap, such as improved alertness and cognitive performance. Any longer and you risk falling into a deeper sleep from which you may feel groggy and disoriented upon waking. The beauty of a power nap is that it can provide a quick burst of energy when you need it most. Whether you’re struggling to make it through the afternoon slump or recovering from a late night, a short nap can work wonders. So if you’re looking for the perfect pick-me-up, set your alarm for 20-30 minutes and enjoy a refreshing power nap.

9.  Are there any natural remedies for sleep disorders?

One popular natural remedy for insomnia is valerian root. This herb has been used for centuries to promote relaxation and improve sleep quality. Some studies have found that valerian root can be just as effective as certain medications for insomnia, with fewer side effects1. Other natural remedies for sleep disorders include chamomile tea, lavender oil, and magnesium supplements. Chamomile tea, in particular, has been shown to be effective in reducing anxiety and promoting sleep. There are also a number of different relaxation techniques that can be used to promote sleep, such as progressive muscle relaxation and breathing exercises. In addition, regular exercise and relaxation techniques such as yoga or meditation can help to ease tension and promote a more restful state. Ultimately, there is no one-size-fits-all solution for sleep disorders, but by exploring different natural remedies, it is possible to find an approach that works for you.

  1. Bent S, Padula A, Moore D, Patterson M, Mehling W. Valerian for sleep: a systematic review and meta-analysis. Am J Med. 2006 Dec;119(12):1005-12. doi: 10.1016/j.amjmed.2006.02.026. PMID: 17145239; PMCID: PMC4394901.

10.  What is a good sleep routine?

A healthy sleep schedule can help to improve energy levels, mood, and concentration. It can also reduce stress levels and improve overall health. To establish a good sleep routine, it is important to go to bed and wake up at the same time each day. It is also helpful to avoid caffeine and alcohol before bed, and to create a calm and relaxing environment in the bedroom. Creating a calm, cool, comfortable environment in your bedroom can also help you to relax and drift off to sleep more easily.  In addition, creating a relaxing bedtime routine can help to cue the body that it is time to wind down for the night. This might include taking a warm bath, reading a book, or doing some gentle stretching. Establishing a good sleep routine is an important part of maintaining overall health and well-being.

Hopefully I answered your most common sleep question to optimize your sleep! If not, feel free to email me at brian@briangryn.com. If you would rather listen to this “Q & A”, check out my episode on Get Lean Eat Clean Podcast!

The Thermic Effect of Food and How it Benefits Your Health

The thermic effect of food (TEF) is a term that refers to the amount of energy needed by the body to digest, absorb, and metabolize what we eat. If you rather listen than read check out my most recent podcast regarding TEF. TEF is closely related to the macronutrient composition of our diets. It has been shown to have positive effects on our health and can be used to help us lose weight and/or maintain our current weight. Let’s delve deeper into why this phenomenon is important and how it helps us reach our goals.

How Does TEF Work
The thermic effect of food works by increasing the metabolic rate, or the number of calories burned while digesting food. This means that when you eat, your body has to burn more calories than when it’s not eating in order to break down and absorb whatever you ate. This process actually increases your metabolism, which in turn helps you burn more calories throughout the day.

Different Macronutrients = Different Effects
It’s important to note that different macronutrients—fats, carbohydrates, proteins—have different effects on TEF. For example, proteins tend to have the highest thermic effect because they require more energy for digestion than fats or carbohydrates do. In fact, one study showed that protein had a 30% thermogenic response compared with only 3-10% for fats or carbohydrates! So if your goal is to increase your metabolism and burn more calories throughout the day, then focusing on getting enough protein in your diet is key.

The Benefits of Increasing Your Metabolism Through TEF
Increasing your metabolism through TEF has many benefits beyond just burning more calories throughout the day. For one thing, increased metabolism can help boost energy levels so that you feel energized all day long without relying on stimulants like caffeine or sugary drinks. It can also help regulate blood sugar levels so that you don’t experience extreme highs and lows after meals. And lastly, increased metabolism can help improve hormone balance since hormones are integral for regulating your body’s metabolic rate!


In conclusion, understanding how thermic effect of food works is an essential part of maintaining a healthy lifestyle as well as reaching any health-related goals such as losing weight or increasing energy levels. Eating a balanced diet with plenty of high quality proteins will ensure that you get enough nutrients while also increasing your metabolic rate through TEF. Taking advantage of this phenomenon could be a great way for middle aged men looking for improved health and wellbeing!

Enjoyed what you read? Check out more of my most recent blog articles 🙂

The Power of Coconut Oil for Cooking

Coconut oil has quickly become a popular cooking ingredient. But why use coconut oil to cook with? Keep reading or if you rather listen I just did a micro-podcast regarding coconut oil. For one, it has a high smoke point and is an excellent choice for sautéing, baking, and roasting. Additionally, it is packed with healthy fats that are beneficial to your health. Let’s explore the health benefits and uses of coconut oil in the kitchen.

The Benefits of Coconut Oil
Coconut oil contains healthy fatty acids that can benefit your body when consumed in moderation. These fats have been linked to helping reduce inflammation and promoting good cholesterol levels, which can help lower your risk for heart disease. Coconut oil is also composed mainly of saturated fats, which can help you maintain a healthy weight as well as reduce inflammation in your body. It also contains lauric acid, which may help support your immune system and increase healthy bacteria in the gut.

The Smoke Point
Another benefit of using coconut oil for cooking is its relatively high smoke point. The smoke point refers to the temperature at which an oil begins to break down and emit smoke — this can affect both the flavor and nutrition of your food. The smoke point of refined coconut oil is 450°F, which is higher than most other cooking oils and makes it ideal for frying or sautéing food at high temperatures without compromising its nutritional value.

Versatility
One of the best things about coconut oil is its versatility. It can be used to replace vegetable oil in almost any recipe – from baking cakes to roasting vegetables – as well as being used as a spread or salad dressing ingredient. Plus, it adds a subtle hint of sweetness that other oils don’t have, making it perfect for sweet treats as well.

If you’re looking for a healthy alternative to vegetable oils when cooking, then consider giving coconut oil a try! Its high smoke point makes it ideal for frying or sautéing foods at high temperatures without losing nutritional value or flavor; it has several health benefits due to its saturated fat content; and best of all, it’s incredibly versatile so you can use it in baking, frying, sautéing, spreading on toast—you name it! Not only will your meals taste great but you’ll also be doing something good for your body with every bite!

Source: https://pubmed.ncbi.nlm.nih.gov/30395784/

Is Eating Fruit/Honey Bad For You?

There is a lot of conflicting information out there when it comes to whether or not fruit is good for you. Some people say that you should avoid fruit because it is high in sugar particularly fructose (ie. Robert Lustig), while others claim that fruit is an essential part of a healthy diet (i.e. Jay Feldman). So, what is the truth?

Generally speaking, fruit is a healthy food that can provide you with a range of important nutrients. However, it is also true that some fruits are higher in sugar than others. In general, fresh fruits are healthier than processed or canned fruits. This is because fresh fruits contain more fiber, vitamins, minerals, and antioxidants.

The health benefits of fructose

Fructose is a naturally occurring sugar found in many fruits and vegetables. It is also the main sugar used to sweeten processed foods and beverages. Although fructose has received some negative publicity in recent years, it is actually a bioenergetic nutrient that can have some health benefits when consumed in moderation. For instance, fructose can help to replenish glycogen stores and promote muscle recovery after exercise. In addition, fructose has been shown to decrease inflammation and improve insulin sensitivity. Therefore, while fructose should not be consumed in excess, it can actually have some health benefits when consumed in moderation as part of a healthy diet. I am experimenting with adding fruit to my diet as a way to increase my carb/calorie consumption.

Importance of honey and other carbohydrates in human evolution and the Hadza’s diet

The Hadza, an indigenous group in Tanzania, are one of the few remaining hunter-gatherer societies in the world. Their diet is largely based on what they can scavenge or hunt, and honey is a key part of their nutrient intake. In fact, honey provides more than just carbohydrates – it also contains essential vitamins and minerals that are vital for human health.

Honey has been part of the human diet for thousands of years, and it is thought to have played a role in human evolution. The ability to process honey – which is high in fructose – may have helped our ancestors to survive during periods of food scarcity. Today, honey is still an important part of the Hadza diet, and it provides them with the nutrients they need to stay healthy.

Protective Effects of Honey against Metabolic Syndrome

Metabolic syndrome is a condition that is characterized by a cluster of risk factors that increase the likelihood of developing cardiovascular disease and type 2 diabetes. These risk factors include obesity, high blood pressure, high blood sugar, and unhealthy cholesterol levels. Recently, there has been growing interest in the potential role of honey in preventing or managing metabolic syndrome. Several studies have shown that honey can help to lower blood sugar and LDL cholesterol levels, as well as improve blood pressure and body weight. Additionally, honey has been shown to reduce inflammation, which is a key driver of metabolic syndrome. While more research is needed to fully understand the mechanisms involved, there is growing evidence that honey may be a promising natural therapy for metabolic syndrome.

Fructose enhances mineral retention

Minerals are essential nutrients that our body needs for various functions. They can be found in many different foods, but some minerals are more easily absorbed than others. Fructose is a type of sugar that is found in fruits and honey. It has been shown to enhance the absorption of minerals, especially iron. This is because fructose helps to increase the amount of time that minerals stay in the intestine. As a result, fructose can help to ensure that our body gets the minerals it needs for good health.

Fructose can protect against endotoxin damage

Endotoxin is a toxin that can cause damage to the endothelial cells lining blood vessels. This damage can lead to inflammation, thrombosis, and endothelial dysfunction. Fructose has been shown to protect against endotoxin damage by reducing the production of endothelial cell-derived cytokines and chemokines. In addition, fructose inhibits the endothelial cell-mediated generation of reactive oxygen species. These findings suggest that fructose may have potential therapeutic benefits in the treatment of endotoxin-related diseases.

Fruits could be a great addition to your diet especially if you are looking to add some healthy carbohydrates to your day. They are less toxic, and easier on the gut than eating some plants so it might be worth self experimenting with them and seeing how you feel!

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When is the Best Time to Intermittent Fast?

Many people ask me when the best time to intermittent fast is. The answer may surprise you – there is no one “best” time. In fact, the best time to intermittent fast may vary depending on your goals and lifestyle.

That said, there are a few general tips that can help you determine when the best time to intermittent fast is for you. In this blog post, I’ll share with you 3 tips to help you find the best time to intermittent fast.

1. Consider your goals.

The first step in finding the best time to intermittent fast is to consider your goals. What are you hoping to achieve by intermittent fasting? Are you looking to improve your health? Lose weight? Gain muscle? Once you know your goals, you can start to narrow down the best time for you to intermittent fast.

2. Consider your lifestyle.

The second step in finding the best time to intermittent fast is to consider your lifestyle. Do you have a busy work schedule? Are you always on-the-go? Or do you have a more relaxed lifestyle? Depending on your answers, certain times of day may be better suited for fasting than others.

3. Try out different times and see what works best for you.

The third and final step in finding the best time to intermittent fast is to try out different times and see what works best for you. There’s no right or wrong answer here – it all comes down to trial and error. Start with shorter fasting periods and work your way up from there. And remember, if at first you don’t succeed, try, try again!

Conclusion:

Intermittent fasting is a great way to improve your health, lose weight, and have boundaries around when to eat. But finding the best time to intermittent fast can be tricky. In this blog post, we’ve shared 3 tips to help you find the best time for you to start fasting. Remember, there is no one “right” answer – it all comes down to trial and error. So what are you waiting for? Give it a try today!

Don?t Eat Poison

And make sure your dog doesn?t either!

My dog?Louie?found and ingested?rat poison?and I had to take him to the ER. In a case like this they make him?throw up?and then give him?activated charcoal?to absorb the rest of the poison. It was scary but Louie should be?fine??

What?s the lesson from all of this?

1. Make sure you have rat poison traps that are locked correctly
2. Scan your whole backyard and double check everything (which I thought I did)
3. Even if poison tastes good don?t eat it

I thought since we are on the poison theme and it?s the end of the year I would list?my top 8 foods to AVOID! (no particular order and could probably find more)

8. Processed Table Salt?? not all salt is created equal ??avoid processed table salt?because it causes your body to retain fluids and most table ?salt? is?iodized?and puts people at risk for abnormally large thyroid gland and cause?thyroid-related autoimmune disorders.?Excess iodine in the diet can also lead to nausea, headaches and unhealthy hormone levels.?Use either Himalayan or Celtic Sea Salt

7. Margarine ? the?vegetable oils?used to make regular margarine?s today have a high concentration of polyunsaturated fats and the process of hardening those oils to create the more solid structure of margarine, known as hydrogenation, generates artificial trans fats. (that?s not good)?Use grass-fed Butter or Ghee

6. Kids Cereal?? i won?t get all sciencey (made up word :)) sugar, lots of processing, and artificial flavoring ??Try Go Raw Cereal Sprouted Granola

5. Microwave Popcorn ? The?bag?itself contains chemicals and with ingredients such as partially hydrogenated soybean oil, palm oil, salt and?TBHQ? stands for ?Tertiary Butylhydroquinone.? It?s a dead giveaway that you?shouldn?t be eating this, if food companies have to use an acronym for a long chemical name on the ingredient label.?Make your own?

popcorn ? here are the ingredients to one ? (Food Babe?s Super-food popcorn)

4. Fancy Coffee Drinks?? Now that the holidays are around the corner we see even more of these fancy drinks. What we don?t see is the?50 grams of sugarin them. These can be addicting because of the sugar and caffeine.?Just stick to the basic drinks and celebrate the holidays another way??

3. Factory Farmed Meat (and fish)?You are what?they?eat, and if the livestock or fish that you?re grilling up for dinner is fed hormones, drugs and anunnatural diet?grown using?chemical pesticides and fertilizers, that?s not good news for you!!?Eat grass fed meat and wild fish

2. White Flour (i.e. bagels, most breads, muffins and pastries) I know it?s tempting but once you stop eating it you will find that you won?t be tempted as much. White flour is really nothing more than?refined carbohydrates?and can contribute to weight gain. Enriched white flour causes your body to scream through the ride of a sugar high roller coaster. ??Use Ezekial bread, sourdough bread or bread you can see the grains.?

(or just avoid it all together??

1. Soft Drinks or Diet Drinks?? We all know this by now???Sugar, artificial flavoring?blah, blah, blah?Drink water, tea or black coffee

I could go on and on with this list but it?s all about taking?small steps?and eliminating these foods/drinks that can set you?off trackto reach your goals.

If you have a soft drink a?few times a year there is nothing wrong with thatjust make sure it is not a daily or weekly occurrence.

Bottom Line:?Don?t poison yourself or your dog??

Have a great weekend!

Brian

Is Breakfast Really That Important

Is breakfast really that important? ?It?depends?who you talk to?

Mainstream media and big cereal companies (e.g., Kellogg) have always stressed that breakfast is the most?important?meal of the day.

I would beg to differ.

Breakfast is the most?marketed?meal of the day. Why?

Because any company that convinces you to eat their cereal, bagel, or Pop Tart owns your breakfast, as most people eat the same breakfast daily.

nutrition | breakfast | fasting | Brian Gryn

Studies?show that due to our stringent breakfast routines, consumers have strong brand loyalty to certain cereals.

How about those?Tony the Tiger?ads that got tens of thousands of children to eat Frosted Flakes every morning for years?!

(I actually was one of those kids! Before I got into health.??)

Most breakfast cereals rank just behind cookies, candy, ice cream, and sugary drinks as a source of?dietary sugar.

Also, instant oatmeal and/or instant cream of wheat is highly processed as well.

So two questions:

1. Should we eat breakfast at all?

That is up to you? If you are eating something?processed?(bagel, muffin, pancakes, donuts, or pastries) or with large amounts of?sugar?(most yogurts or anything with??instant??in front of it) ? I would?avoid?breakfast, and have black coffee or green tea or?what I have.??

You can break your fast with a?healthy lunch?and save time in the morning.

Also, by skipping breakfast, you?balance?out your fasting and feeding times.

The human body is?designed?to go periods without food.

Most people think that eating first thing in the A.M. will give you the fuel to start the day, but your body has?plenty of left over fuel and?glycogen (when that runs out ? fat) stored inside of you.

Glycogen?is your most easily accessible energy source and can last for days.

If we?start eating?the minute we roll out of bed and do not stop until we go to sleep, we spend almost all of our time in a?fed state.

2. What do we eat for breakfast if you are going to have it?

Eggs?are a good choice, and you can get creative with how you make them (scrambled, omelette, sunny side up, etc.) and what you put in them (veggies, cheese, avocado, etc.).

Most importantly, avoid?anything processed or that you would throw in your?microwave. So no?bagel, muffin, or pastry with the eggs.

So the?bottom line?is that marketers and big corps want you to think that breakfast is the most important meal of the day, when it actually is just?another meal.

For a while, I was?convinced?as well, but after researching and skipping breakfast myself, I realized it wasn?t a big deal.

I had even more energy to work out and/or go to work all in a?fasted state.

Also, short-term fasting leads to?several changes?in the body that make fat burning easier. This includes?reduced insulin, increased?growth hormone, enhanced?epinephrine?signaling (adrenaline), and a small boost in metabolism.??

So figure out if?breakfast?is that important for you, and you will see that it?s not all it?s hyped up to be.

Have a great day!

Which Health Bar Should You Choose

A question I always get from friends, family, and clients is what bars should I buy to snack on?

It has gotten quite confusing going to the store and choosing from at least a dozen different bars.

The first question I would ask is do you have any allergies?

The second question I would ask is do you have any dietary restrictions (kosher, vegan, vegetarian, etc.)?

Health nutrition bars recommendation & review | Brian Gryn

The?quick and easy?way to tell which bar to choose is pick the bar with the?least?amount of ingredients and make sure you can?pronounce?each one.?Pay attention to the first ingredient because that has the highest % content in the bar

Avoid the following ingredients (these are just 5 common ones):

  1. Brown Rice Syrup (raises your blood sugar (high glycemic))
  2. Soy Protein Isolate (cheap and definitely NOT a high-quality protein)
  3. Sugar Alcohols ?(tough to digest and can cause gas, bloating, etc.)
  4. Agave Syrup (yep, has more fructose than high fructose corn syrup)
  5. Soy Lecithin (processed food additive that helps things stick together)

Bars I recommend:

LaraBar ? 6 ingredients ? Kosher ? Vegan ? Non-GMO ? Dairy Free ? Gluten Free ? larabar.com

Rx Bar ? 7 ingredients ???Non GMO?? ?? ??No Dairy?? ?? ???No Soy?? ?? ???No Gluten ? rxbar.com

Amrita Bars ? Solid ingredients ? Vegan ? Raw ? Gluten Free ? Soy Free ? Peanut Free ? Dairy Free ? amritahealthfoods.com

Youbars.com ? make your own bars! ?No excuses for bad ingredients??

Go Raw Bars ? 4-6 ingredients ? Organic and Sprouted (free of anything harmful) ? goraw.com

Hope this helps!

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